There are many training methods for how a person should train the vastus lateralis, but many people don’t know how to train the vastus lateralis. In fact, you can use bodyweight back lunges, side stance long jumps, split jumps, and single-leg side jumps. These four training methods. So, how to train the vastus lateralis most effectively? Let’s see how to practice together next.
Body weight back lunge
1. Stand upright, hold your waist with both hands, lift your chest and abdomen, and look forward. This is the starting position of the movement.
2. Step one leg backward, bend both knees to lower the body, and inhale at the same time. Until the knee of the hind leg is almost touching the ground.
3. Stay at the bottom for a moment, then use the heel of your front foot to push your body back to the starting position and exhale at the same time.
4. Repeat the above actions on the other side, alternating legs to the recommended number of times. Pay attention to keeping your upper body straight throughout the entire movement.
Side stance long jump
1. Start with your feet hip-width apart. You should hold your chest up and your head up, with your knees and hips slightly bent. This is the starting position of the movement.
2. Lean your body to the right, extend your hips, knees and ankles, and jump into the air. While jumping, limit the movement of your arms and jump as far to your right as you can.
3. Land facing the same direction, keep your feet hip-width apart, and use your lower limbs to cushion the impact of the landing.
Split-leg jump
1. Adopt a lunge position, with one foot forward, knees bent, and back knees almost touching the ground.
2. Make sure your front knee is over the midline of your foot.
3. Stretch your legs, jump as high as possible, and swing your arms.
4. When jumping, put your feet together and when you land,, move them backward to the starting position.
5. When landing, your legs will cushion the impact of landing and return to the starting position.
Single-leg side jump
1. Stand next to a cone or hurdle. Get into the starting position, standing on one leg with your knees slightly bent.
2. To start, jump sideways in reverse direction and over the cone.
3. Land on your jumping leg and immediately bounce back to where you started.
4. Continue jumping repeatedly.
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